dinner recipe Archives - Food & Wellness

Gram Flour Cheela

February 23, 2024February 23, 2024Shampa BanerjeeLeave a comment

Gram flour Cheela

Author: Shampa Banerjee
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes

Description

Gram flour cheela is a popular Indian breakfast or snack option made from gram flour (besan) batter mixed with various vegetables and spices. It is quick to prepare, nutritious, and versatile, making it an excellent choice for a healthy meal.

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Ingredients

1 cup gram flour (besan)
1 small onion, finely chopped
1 small tomato, finely chopped
1 green chili, finely chopped
1/4 cup chopped coriander leaves
1/2 teaspoon turmeric powder
1/2 teaspoon cumin seeds
Salt to taste
Water as needed
Oil for cooking

Instructions

In a mixing bowl, combine gram flour, chopped onion, tomato, green chili, coriander leaves, turmeric powder, cumin seeds, and salt.
Gradually add water while stirring to form a smooth batter with pouring consistency. Ensure there are no lumps in the batter.
Heat a non-stick pan or skillet over medium heat and lightly grease it with oil.
Pour a ladleful of the batter onto the center of the pan and spread it gently into a thin circle.
Cook the cheela for 2-3 minutes on one side until the edges start to lift and the bottom turns golden brown.
Flip the cheela and cook for another 2-3 minutes until the other side is cooked and crisp.
Repeat the process with the remaining batter.
Serve hot with your coriander mint chutney.

Nutrition

Serving Size: 1
Calories: 150 Kcal
Fat: 5 g
Carbohydrates: 20 g
Fiber: 4 g
Protein: 8 g

Keywords: Gram flour Cheela

Sweet potato Buckwheat Upma

December 26, 2023January 4, 2024Rajeshwaree JadejaLeave a comment

Author: Rajeshwaree Jadeja
Prep Time: 15 Min
Cook Time: 15 Min
Total Time: 30 minutes
Yield: 30 Min 1x

Description

Experience a delectable twist with Sweet Potato Buckwheat Upma—a nutritious and gluten-free alternative. The harmonious blend of sweet potatoes and buckwheat creates a satisfying upma that is both wholesome and delicious.

Scale

Ingredients

1 cup buckwheat
1 medium-sized sweet potato, peeled and diced
1 small onion, finely chopped
1 green chili, finely chopped
1/2 teaspoon mustard seeds
1/2 teaspoon cumin seeds
A few curry leaves
2 tablespoons roasted peanuts
2 tablespoons grated coconut
1 teaspoon cooking oil or ghee
Salt to taste
Fresh coriander leaves for garnishing

Instructions

Dry roast the buckwheat in a pan over medium heat until they turn slightly golden and fragrant. Set aside.
Meanwhile Steam or boil the diced sweet potato until tender
In a pan, heat oil or ghee over medium heat. Add mustard seeds and let them splutter.
Add cumin seeds, curry leaves, and chopped green chili also toss chopped onion and sauté until it turns translucent.
Stir in the cooked sweet potato and roasted buckwheat groats.
Mix in roasted peanuts and grated coconut. Cook for a couple of minutes.
Add salt to taste and mix well. Garnish with fresh coriander leaves.
Serve the Buckwheat and Sweet Potato Upma as a unique and nourishing Indian breakfast.

Nutrition

Serving Size: 1
Calories: 240 kcal (Approx.)
Fat: 8 gm (Approx.)
Carbohydrates: 40 gm (Approx.)
Fiber: 8-10 gm
Protein: 6 gm (Approx.)

Keywords: Healthy recipe, Healthy dinner recipe

Cauliflower Crust Pizza

November 27, 2023November 27, 2023Riddhi BhattLeave a comment

Cauliflower Crust Pizza

Author: Riddhi Bhatt
Prep Time: 20 min
Cook Time: 30-35 min
Total Time: 50 min
Category: Dinner

Description

Cauliflower Crust Pizza: A guilt-free, veggie-packed delight! Skip eggs and processed cheese for a healthier, flavorful twist on everyone’s favorite comfort food.

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Ingredients

Ingredients:

For the Cauliflower Crust:

1 medium head of cauliflower, chopped into florets
Grated Parmesan cheese OR Mozzarella cheese 1/4 cup
Almond flour or chickpea flour (for binding) 1/4 cup
Nutritional yeast 2 tablespoons
1 flaxseed or chia seed egg (1 tablespoon ground flaxseeds or chia seeds mixed with 3 tablespoons of water)
Dried oregano 1/2 teaspoon
Garlic powder 1/2 teaspoon
Salt and pepper to taste

For the Toppings:

1/2 cup tomato sauce or pizza sauce (low-sugar or homemade)
1 cup shredded non-dairy cheese (such as almond, cashew, or soy-based cheese)
Your favorite vegetarian toppings (e.g., sliced bell peppers, red onions, olives, spinach, mushrooms, cherry tomatoes, basil leaves, etc.)

Instructions

Preheat your oven to 425°F (220°C). Place a pizza stone or a baking sheet in the oven to preheat.
Prepare the flaxseed or chia seed egg:
- In a small bowl, combine 1 tablespoon of ground flaxseeds or chia seeds with 3 tablespoons of water. Stir well and let it sit for about 5-10 minutes to gel.
Start by making the cauliflower crust:
- Place the cauliflower florets in a food processor and pulse until they resemble fine crumbs.
- Transfer the cauliflower crumbs to a microwave-safe bowl and microwave on high for 4-5 minutes, or until the cauliflower is soft.
- Allow the cauliflower to cool slightly, then place it in a clean kitchen towel and squeeze out as much moisture as possible.
- In a mixing bowl, combine the drained cauliflower, grated Parmesan, almond flour, nutritional yeast, flaxseed or chia seed egg, dried oregano, garlic powder, salt, and pepper. Mix everything until well combined.
Place a piece of parchment paper on a flat surface and spray it with non-stick cooking spray.
Transfer the cauliflower mixture to the parchment paper and shape it into a pizza crust of your desired thickness. Aim for an even thickness and make sure the edges are slightly raised to form a crust.
Carefully slide the parchment paper with the cauliflower crust onto the preheated pizza stone or baking sheet. Bake for 15-20 minutes or until the crust is golden and firm.
Remove the crust from the oven and let it cool for a few minutes. Meanwhile, reduce the oven temperature to 400°F (200°C).
Once the crust has cooled slightly, spread the tomato or pizza sauce evenly over it. Then, add the shredded non-dairy cheese and your choice of vegetarian toppings.
Place the pizza back in the oven and bake for an additional 10-15 minutes, or until the non-dairy cheese is melted and bubbly, and the toppings are cooked to your liking.
Remove the cauliflower crust pizza from the oven, let it cool briefly, slice, and serve. Enjoy your healthy and dairy-free vegetarian cauliflower crust pizza!

Nutrition

Serving Size: 1
Calories: 200 calories
Sugar: 3-5 grams
Fat: 8-10 grams
Carbohydrates: 25 Grams
Fiber: 4-6 Grams
Protein: 12-15 grams
Cholesterol: 0-10 milligrams

Keywords: Cauliflower Crust Pizza

Oats Chilla

September 12, 2023September 12, 2023Shampa BanerjeeLeave a comment

Oats Chilla

Author: Shampa Banerjee
Prep Time: 20 minutes
Cook Time: 10 minutes
Total Time: 30 minutes
Category: Breakfast
Cuisine: North Indian
Diet: Vegetarian

Description

Oats chilla, a savory Indian pancake made from oats and various spices, is a nutritious and delicious breakfast or snack option. This versatile dish combines the goodness of oats with an array of colorful vegetables, making it a wholesome choice for those looking to boost their nutrition intake.

Scale

Ingredients

1 cup rolled oats
1/2 cup finely chopped onions
1/2 cup finely chopped tomatoes
1/4 cup finely chopped bell peppers (red, green, or yellow)
1/4 cup grated carrot
2–3 finely chopped green chilies (adjust to your spice preference)
2 tablespoons chopped fresh coriander leaves
1/2 teaspoon cumin seeds
Salt to taste
1/2 teaspoon red chili powder (optional)
1/2 teaspoon turmeric powder
Water as needed
Cooking oil or ghee for shallow frying

Instructions

Begin by dry-roasting the rolled oats in a pan over low heat until they become slightly golden and emit a nutty aroma. Allow them to cool.
Grind the roasted oats into a fine powder using a blender or food processor.
In a mixing bowl, combine the oat flour, chopped onions, tomatoes, bell peppers, grated carrot, green chilies, fresh coriander leaves, cumin seeds, salt, red chili powder, and turmeric powder.
Gradually add water to the mixture and whisk until you achieve a thick batter-like consistency. Let it rest for 10-15 minutes.
Heat a non-stick skillet or frying pan over medium heat and lightly grease it with oil or ghee.
Pour a ladleful of the oats batter onto the hot skillet and spread it into a circular shape to form a chilla. Cook for 2-3 minutes on each side or until golden brown and crisp.
Repeat the process for the remaining batter, adding more oil or ghee as needed.
Serve the oats chilla hot with yogurt or a chutney of your choice for a nutritious and satisfying meal.

Nutrition

Serving Size: 2
Calories: 380 kcal
Fat: 12g
Carbohydrates: 65g
Fiber: 12g
Protein: 16g

Keywords: oats chilla

Pumpkin lentil soup

February 12, 2023February 12, 2023Shampa BanerjeeLeave a comment

Pumpkin lentil soup

Author: Shampa Banerjee
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Diet: Low Calorie

Description

This soup is a nutritious and delicious way to enjoy the flavors of pumpkin and lentils, while also providing essential vitamins, minerals, and fiber. The use of vegetable broth and spices, such as cumin, paprika, and coriander, add depth of flavor to the soup, while the cilantro adds a touch of freshness. This soup is a great option for a warm and comforting meal.

Ingredients

Pumpkin: 1 cup chopped
Olive oil: 1 tbsp.
Garlic cloves:2 (Minced)
Onion: 1 medium(diced)
Lentils :1/2 cup (rinsed and drained)
Vegetable broth: 2 cups
Cumin: 1 tsp. (Ground)
Paprika: 1 tsp
Coriander seeds:1/2 tsp
Coriander leaves:1/4th cup
Lemon juice :1
Salt and black pepper as required

Instructions

Heat the olive oil in a large pot over medium heat.
Add the onion and garlic and cook until softened.
Add the chopped pumpkin, lentils, vegetable broth, cumin, paprika, coriander, salt, and black pepper to the pot.
Bring the mixture to a boil, then reduce heat and let simmer for 15 minutes, or until the lentils and pumpkin are tender.
Turn off the heat and let the soup cool for a few minutes.
Using a blender, puree the soup until smooth. Alternatively, you can transfer the soup to a blender and puree until smooth, then return it to the pot.
Stir in the chopped cilantro leaves and a squeeze of lemon juice.
Serve hot

Nutrition

Serving Size: 2
Calories: 140 Kcal
Fat: 2g
Carbohydrates: 17g
Protein: 6g

Lemon Sesame Chicken

May 13, 2022May 13, 2022Shampa BanerjeeLeave a comment

Lemon Sesame Chicken

Author: Shampa Banerjee
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 30 minutes

Description

Lemon chicken is a tasty and a healthy food, that’s loved by people all across the world. It can be used as a side dish for both lunch and dinner. As it is prepared with few ingredients, it’s very easy to cook too.

Ingredients

Chicken (Boneless):100g
Gram flour:1 tbsp./15g
Whole wheat flour: 1 tbsp.
Black pepper:1 tbsp.
Chili Flakes:1 tbsp.
Soya sauce:1tsp.
Garlic chopped:1 tbsp.
Sesame seeds:1/2 tbsp.
Lemon:1 whole
Green chili:2 no
Spring onion:1 tbsp. (chopped)
Oil:1 tbsp.

Instructions

Cut the boneless chicken into small pieces.
Put the chicken pieces in a bowl and mix them with 1 tbsp wheat flour, 1 tbsp gram flour, ½ tsp black pepper powder and salt. Marinate them for 15 minutes.
Pour 1 tbsp oil into a pan and shallow fry the marinated chicken pieces, and keep them aside after frying.
Put ½ tbsp oil into the same pan and stir fry chopped garlic in it. Then add 1 cup of water.
As the waters starts to boil, put red chili flakes, salt, black pepper powder and soya sauce and mix them well.
Add chicken pieces into the mix and cook for five minutes
Put honey, lemon juice, and roasted sesame seed one by one into the pan and mix well.
Put chopped spring onion in it and keep the lid of the pan covered for five minutes.
Serve hot

Nutrition

Serving Size: 2
Calories: 210 Kcal
Fat: 12g
Carbohydrates: 11g
Protein: 15g

Keywords: Lemon Sesame chicken

Chicken Shami Kebabs

June 10, 2021June 10, 2021Shampa BanerjeeLeave a comment

Chicken Shami Kebabs

Author: Shampa Banerjee
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Category: Snacks
Diet: Diabetic

Description

Shami Kebabs can be incredibly tasty source of protein that you can snack in during the evening, or use as a side dish during dinner. Shami Kebabs are soft, fluffy, low-oil, high-protein snack that would be your perfect choice if you are looking for a delicious meal that wouldn’t add too many calories to your daily limit.

Ingredients

Bone less chicken:200g
Chana since: 50g
Cinnamon stick: 1 inch
Cardamom:1
Clove:2
Black pepper corns:5-6
Coriander seeds: 1 tsp.
Cumin seeds: 1/2 tsp.
Bay leaf:1
Ginger : 1 inch
Garlic cloves:4
Onion:1 big
Turmeric powder: 1/4^th
Red chilli powder: 1/2 tsp.
Whole red chilli:1
Coriander leaves:1-2 tbsp. chopped
Egg:1
Garam masala powder: 1/2 tsp.
Salt as per taste
White oil: 2 tsp.

Instructions

Wash and soak chana dal for about 2 to 4 hours.
Drain the water and put them into a pressure cooker
Add boneless chicken, chopped ginger, garlic pods, cumin seeds, coriander seeds, clove, cardamom, cinnamon stick, half onion sliced, bay leaf, turmeric powder and salt.
Add ½ cup water. Cook inside pressure cooker properly (5 whistles should be optimum). Do not add excess water. Make sure the water evaporates completely from the mixture
Dry the mixture and cool it down.
Remove the whole spices from the mixture
Take the other half of the onion and chop it up and toss fry with chilli and add them to the mixture
Put this mixture inside a processor or a blender and make paste
Put the mixture into a bowl and add egg, garam masala powder and chopped coriander leaves and green chillies (optional).
Mix all well and make dough
Divided the dough into 5 to 6 equal parts and make balls. Flatten them and make kebab.
Put 1 teaspoon oil in a pan. Spread the oil all across the pan and heat it well.
Put the flame on medium and press the kebab on both sides until the surface turns golden brown.
Serve with homemade chutney

Nutrition

Serving Size: 1
Calories: 160 kcal
Fat: 7g
Carbohydrates: 6g
Protein: 11g

Keywords: Chicken Shami Kebab

Quinoa pasta

February 5, 2021February 11, 2021Meenu Agarwal1 Comment

Quinoa pasta

Author: Meenu Agarwal
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Category: Dinner/Lunch
Cuisine: Italian
Diet: Vegetarian

Description

This vegan and gluten free recipe is a delicious and healthy recipe which can be prepared in well under 30 minutes. Quinoa is a super grain and having it in the form of delicious pasta is an ingenious idea! Quinoa is not only rich in protein, but also has high fibre, magnesium, b vitamins, calcium and various essential vitamins and minerals.

Ingredients

Quinoa Pasta: 200g
French Beans: 50g
Cherry tomatoes:18pcs
Broccoli: 200g
Garlic cloves: 3-4
Olive oil: 10ml
Chili flakes to taste
Black pepper to taste
Oregano to taste.
Parsley Chopped 1-2tbsp
Salt to taste

Instructions

Boil pasta till al dente. Strain.
Heat pan, add oil and heat.
Add chopped garlic, sauté, add French beans, broccoli sauté till these are partially cooked.
Add cherry tomatoes, sauté, add salt, freshly crushed black pepper.
Add Pasta, mix well. Adjust salt.
Turn off the heat. Add chili flakes to taste, dried oregano.
Garnish with chopped Parsley.

Nutrition

Serving Size: 3
Calories: 345Kcal
Fat: 3g
Carbohydrates: 60g
Fiber: 15g
Protein: 20g

Sautéed vegetables

February 4, 2021February 13, 2021Meenu AgarwalLeave a comment

Sautéed vegetables

Author: Meenu Agarwal
Prep Time: 15 minutes
Cook Time: 10 minutes
Total Time: 25 minutes
Category: Side dish
Diet: Low Calorie

Description

Here’s how to make one of the best and tastiest sauteed vegetables which are flavour packed, crisp and colourful! This rainbow coloured recipe is also enhanced with vegan protein such as the Tofu or one can even add any other source of protein like Paneer to enhance the nutritive value as well as the taste.

Ingredients

Bell peppers(mix of red green and yellow)(cut small squares): 200g
Broccoli small florets: 100g blanched
Mushrooms : 100g thick slices
French beans-100g 1” pieces, blanched
Tofu or Cottage cheese cubes: 200g
Corn: 50g
Onion : 30g thinly sliced, 1 medium size
Garlic: 5-6 cloves finely chopped
Green/Red Chili: 1pc Finely chopped
White sesame seeds: 1tbsp roasted
Cooking oil: 1-2tbsp
Salt and black pepper crushed: to taste
Oregano : 1-2tsp dried

Instructions

Heat oil in a frying pan.
Add garlic and chili, sauté. Add broccoli, french beans, corn and again sauté for 2-3 minutes.
Add Tofu or cottage cheese and sauté for another 1-2minutes.
Add salt, freshly crushed black pepper and oregano.
Sprinkle roasted sesame seeds on top.

Nutrition

Serving Size: 2
Calories: 241Kcal
Fat: 6g
Carbohydrates: 36g
Protein: 15.5g

Spinach raita

February 4, 2021February 13, 2021Meenu AgarwalLeave a comment

Spinach raita

Author: Meenu Agarwal
Prep Time: 2 minutes
Cook Time: 10 minutes
Total Time: 12 minutes
Category: Side dish
Cuisine: South Asian cuisine
Diet: Vegetarian

Description

This spinach raita is a popular accompaniment to almost every Indian meal. It is made using simple ingredients like curd/yoghurt, spinach leaves and herbs and spices to make it flavoursome. You can also add other vegetables of your choice to this dip and make it more nutritious.

Ingredients

Instructions

Wash and blanch spinach.
Drain water and finely chop them.
Whisk curd.
Add Sugar, Roasted cumin seed powder, salt, rock salt and chili powder.
Add chopped spinach to it.
Adjust the consistency by adding some water if required.
Mix well. Serve chilled.

Notes

If hung curd is used instead, this can be used as an excellent dip with various starters.

Nutrition

Serving Size: 5
Calories: 79Kcal
Fat: 2g
Carbohydrates: 9g
Protein: 7g

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